SATURDAY

CrossFit WOD:

500 Meter row buy in:

5 rds:

10 power snatches 115#/75# RX+ 135#/95#

15 push ups w h/r

500 meter row buy out

***Feel free to sub out a 400 meter run instead of 500 meter row

WEIGHTLIFTING/OLY CLASS:

Clean deadlift + high hang clean + clean

70% x (1+1+1) x 5

Halting Snatch deadlift + finish(bring to waistline)

100% x 3 x 5

Front squat

75% x 3, 80% x 1

75%x 3, 83% x 1

75%x 3, 85% x 1

Skill: Muscle up

Mobility: Shoulders